CrossFit Ballwin – CrossFit
Justin Fadler
Warm-up
General Movements:
1 Minute Easy Row
1 Minute Active Spidermans
:45 second Medium Row
:45 seconds Push-ups to Down Dog
:30 second Faster Row
:30 seconds Air Squats
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1:00
Warrior Squats – 10 Repetitions
Strength & Skill
Box Jumps:
1. Full Extension
2. Move Prep
Row:
1. 11 O’Clock Lean Back
2. Move Prep
Toes to Bar
1. Hollow & Arch
2. Move Prep
Thruster:
1. Squeeze & Breathe
2. Build in Weight
Metcon
*In this longer time domain piece, looking to use a weight on the barbell that you could complete 21+ repetitions unbroken when fresh. Picking both the right weights, movement substitutions, and strategy to continue moving for the majority of the 18 minutes will allow everyone to get the most out of this workout.
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/23 Calorie Row
30 Toes to Bar